"End of the No Grain Challenge and Gymnastics Class"(6.16.2012)

No Grain Re-Test on Monday, June 18th: All Day at Vagabond

*The End of Second Vagabond No Grain Challenge will be ending on Monday, June 18th. This was our second No Grain Challenge, and we are excited to see some of the results from some our participants. Remember, the top male and female will win a check for their hard work over the last 50 days. We will be doing the re-testing this Monday, June 18th, and will run a regular scheduled class. We will be doing the re-testing at 6 am, 7:30 am, 9 am, 12 pm, 4:30 pm, 5:35 pm, and 6:35 pm. Myself and Coach Mike will be running the classes throughout the day. We will be doing measuremnts, body fat percentage, and re testing the workouts throughout the day. So get one last weekend of eating clean, and then at the Vagabond Cook Out we will be celebrating with some non-grain food and some adult beverages.*

No Grain Challenge ends on Monday, June 18th! Who will be the winners?!

*Class Schedule for the Weekend*

Saturday, June 16th: 9:00 am Group Class and 10:00 am Gymnastics Class

Sunday, June 17th: 8:15 am Running Club at Borderland Park(Meet at Vagabond), 10:00 am Group Class, and 11:00 am Vagabond Yoga Class

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 9th,  2012. Contact us for more information and to sign up.*

On Ramp is a prerequisite and will prepare you to safely complete a regular class. These classes run 3 times a week for two weeks. The next open on ramp will begin June 18th . There are no more than 6-9 people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. Other questions email us at [email protected] or call us at 508 930 8734.

I. Dynamic and Mobility Prep Warm-Up:

Coaches Options x 10 Minutes
Team Workout Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
Team “Helen”
3 rounds of
400 meter run
21 kb swings, 55#
12 pull ups
*in this workout the team needs to complete 6 total rounds of the above triplet with each partner completing 3 rounds. Partner A will complete one full round, then partner B will go. They will continue in this fashion until the team has completed 6 rounds.*
*Substitutes will be available for pull ups, as we will have ring rows and banded pull ups for our option.*
B. Competition Phase:
Complete the following for as many rounds as possible:
20 Minutes of the following:
Run 100 Meters
1 Overhead Squat @ 115/80
1 Muscle Ups or 1 Strict Pull-Up and 1 Ring Dip
Run 100 Meters
2 Overhead Squats
2 Muscle Ups or 2 Strict Pull-Ups and 2 Ring Dips
so on until you reach failure or 20 minutes is over.
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